Why I Oughta!!!

AM - Easy run of 6 miles. Average pace of 9:20

PM - Bike a 24 mile trip around the south side of St George... rode through sunriver and out on the southern parkway. Average pace of 20 mph.

Swam 2000 yds

Warm-up, 2X200 (40 & 39), 6 reps of 800's at 7:15, 7:32, 7:15, 7:25, 7:22, 7:17, and cool down

The warm-up and cool down was at an 8:40 pace ave. We ran 200's between each 800 at a 9:00ish pace. Since this was our first time back to the track in a while, we took it fairly easy. I worked on technique... posture was good and I stayed on my toes & forefoot during the entire workout. The calves are a little sore!!

AM - Bike trainer for 50 min

PM - Bike ride with Rich for 29 miles (18 pace). Yoga after bike and then a 7 mile run after yoga on the TM. 1.5 mile warm-up, 4 mile at 8:30 pace, 1.5 mile cool down

Swam 1800 yds before HIT class. We did our 800 time trial... I beat it by 2 sec from last week.  I felt tired in the water.

HIT class was 2 hours... lots of ILT's and 30 min hill climb with the last 10 min with 15 sec high rpms every min.

28 mile Bike ride up Hwy 18. I stopped at Diamond Valley which was my 1 hour turn around mark. It took me 30 minutes to get home. Up was 14.2 mph ave, coming down was a 27.6 mph ave.

My run after an intense bike ride was a 8:55 ave... I held the average pace to my IM goals. Run felt easy!! :)